Description
This delicious and nutritious Baked Feta Eggs with Spinach and Tomatoes recipe combines fresh Mediterranean flavors with wholesome ingredients. Perfect for a healthy breakfast or brunch, it features eggs baked with sautéed spinach, cherry tomatoes, and tangy feta cheese, all seasoned with garlic and optional red pepper flakes for a hint of heat. Quick to prepare and packed with protein and vitamins, it’s a flavorful low-carb, vegetarian, and gluten-free meal option.
Ingredients
Scale
Vegetables
- 1 cup cherry tomatoes, halved
- 1 cup fresh spinach, chopped
- 1 clove garlic, minced
Dairy & Eggs
- 4 large eggs
- 1/2 cup crumbled feta cheese
Oils & Seasonings
- 1 tablespoon olive oil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
Garnish
- Fresh basil or parsley (optional)
Instructions
- Preheat Oven and Prepare Skillet: Preheat your oven to 375°F (190°C). In an oven-safe skillet, heat 1 tablespoon of olive oil over medium heat to get it ready for cooking the vegetables.
- Sauté Garlic and Tomatoes: Add the minced garlic to the skillet and sauté for about 30 seconds until fragrant. Then add the halved cherry tomatoes and cook for 2 to 3 minutes until they start to soften and release their juices.
- Add Spinach: Stir in the chopped fresh spinach and cook just until it wilts, which should take about 1 to 2 minutes. This creates a flavorful base for the eggs.
- Assemble and Add Feta: Spread the sautéed vegetables evenly around the skillet. Sprinkle the crumbled feta cheese over the top to add a creamy, tangy component to the dish.
- Create Wells and Add Eggs: Make four small wells in the vegetable and feta mixture using the back of a spoon. Carefully crack one egg into each well, making sure the whites don’t spill over.
- Season: Season the eggs and veggies with salt, black pepper, and red pepper flakes if you like a bit of heat. These spices amplify the Mediterranean flavor profile.
- Bake: Transfer the skillet to the preheated oven and bake for 10 to 12 minutes, or until the egg whites are set and yolks have reached your preferred doneness.
- Garnish and Serve: Remove the skillet from the oven and garnish with freshly chopped basil or parsley for an extra burst of freshness. Serve immediately for best taste.
Notes
- Serve with crusty bread or pita for dipping to complement the runny yolks and creamy feta.
- For extra Mediterranean flair, add olives or sun-dried tomatoes into the vegetable mixture before baking.
- You can adjust the doneness of the eggs by baking for less time for runny yolks or longer for firmer yolks.
- If you don’t have an oven-safe skillet, transfer everything to a baking dish before adding the eggs and baking.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Baking, Stovetop
- Cuisine: Mediterranean
Nutrition
- Serving Size: 2 eggs with veggies
- Calories: 290
- Sugar: 4g
- Sodium: 540mg
- Fat: 22g
- Saturated Fat: 8g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 2g
- Protein: 17g
- Cholesterol: 370mg
